New Research Reveals Surprising Benefits of Short Bursts of Walking for Increased Calorie Burn

Already widely studied by science, the benefits of walking including lower stress levels and risk of cardiovascular disease, improvements in well-being and weight loss. Now, a team of researchers from the University of Milan, in Italy, has found a new tip for those who want to burn more calories: more energy is needed than walking just for a few stops on a walk.

This study, published in the journal Proceedings of the Royal Society Bwhich came about after the team of scientists confirmed that most of the current estimates of the amount of energy needed for a cycle are based on data from people with a stable metabolic state – that is, when which the heart rate is stable and the body’s production and consumption of energy is balanced. However, it is considered that they do not take into account people with motor problems or the elderly, who do not have the same ability to walk for long periods. “Researchers routinely measure energy requirements during walks lasting many minutes. However, many people cannot walk that far,” explained Francesco Luciano, one of the authors of the study.

To calculate the energy requirements for different cycles – from short cycles to long cycles – the group of scientists monitored the maximum oxygen level (VO2max) of ten people while they practiced physical exercises on treadmill and electric stairs. The exercise sessions lasted between 10 seconds and four minutes and covered three different distances.

According to the findings, shorter training sessions required more oxygen. Physical tests showed that climbing or walking in 10- to 30-second bursts required 20 to 60 percent more oxygen than walking the same distance without stopping. “When we walk for shorter periods, we use more energy and consume more oxygen to cover the same distance,” said the expert.

Also starting to walk again, after a while of rest, requires more energy than necessary during exercise. “We found that when you start again after resting, a lot of oxygen is consumed just to start walking. This cost is paid whether we walk for 10 or 30 seconds, and therefore, proportionally, there is more stress in shorter periods than in longer periods” , he said.

The team now hopes their findings will help rethink physical rehabilitation programs for people with reduced mobility due to stroke injuries or obesity. “If we want to design programs to encourage physical activity or exercise for these people, we need to rethink how we estimate their energy needs and adapt,” concluded Luciano.